I'm glad I found this, I'm going through this very problem now, and was planning on blogging about it. Up until 2 months ago, I was breastfeeding, now, suddenly, my periods have gotten WAY WORSE than they have EVER been! I mean, painful cramping and using BOTH pads and tampons, super and super-plus, and changing them every hour! It's almost impossible to make it through my work-day, let alone a workout! So I just gave up doing intense exercise. If I can I go for a walk, yoga, try to maintain good eating habits, (which is tough since I want chocolate!) and try not to beat myself up over it. 3 weeks on point and 1 week down-time is still pretty good odds.
Fitness Minutes: (1,235)
3 3/22/13 4:03 P
Great suggestions! THANK YOUSUNSHINE6442
Fitness Minutes: (1,235)
3 3/22/13 4:00 P
A Massage! Wow! I'm gonna have to try that. Thanks for the tip!
My monthly time has never been fun for me. I have found that salt, caffeine, and sugar in excess during my period and the week before can make it worse. More bloating, tiredness, and cramping and everything overall. Trying to cut back on the above during my period is good, doing it before and all throughout the month helps even more.
Fitness Minutes: (84,670)
5,104 3/22/13 11:13 A
I continue regular workouts on the earlier days and take it a little easier on heavier days- though tbh birth control has really helped me with pms fatigue/aches so I find I'm able to do more than I could before. I do retain water and try not to weigh myself that week/immediately before or after. And hot showers are always a good thing imo :P
Fitness Minutes: (15,675)
67 3/22/13 10:36 A
I hate PMS! I always get about a 3-4 pound bloat that goes away after, but it stinks. I don't feel that tired. For bloating, working out helps-and it might help with fatigue too. I'm not saying run a marathon, but try a light workout to see if it perks you up. I always find that exercise energizes me instead of making me more tired. Drink tons of water, green tea, peppermint tea, eat some fennel seeds, asparagus, celery, bananas...these will also help with bloat. I also avoid anything carbonated. Good luck!
Dehydration...your blood volume decreases & less oxygen is delivered to muscles and organs which makes a person feel worn down. Water and a walk should help constipation and bloat. Massage you tummy too! A gentle rub will stimulate the digestive system. A Little prune juice seems to help bloat.
Saturated fat can trigger bloat and so can wheat and sugar.
Fage 0% Plain Yogurt is a good probiotic for bloat and gassiness....it cuts the odds of having tummy issues...especially if you have some daily...add fresh berries to sweeten.
Too many Carbohydrates can cause gas & bloating such as rice, potatoes, and pasta, beans and peas. Maybe Get Dreamfields pasta with 5 digestable carbs and eat less pasta and carbs a week prior to your time of the month.
Avoid salty foods as they can cause water retention and can make your usual PMS bloat worse...avoid frozen entrées, and salty condiments like soy sauce, ketchup, and bottled salad dressing...go for vinegar and oil instead...avoid large meals to stave off uncomfortable bloating...Including protein in each meal and snack will do wonders for reducing puffiness...try it and see.
To beat the bloat avoid diet drinks and other foods that contain sugar alcohols...so anything sugar free....as sugar alcohols can be poorly digested by some people and can exacerbate gas. Try high water foods to ease the bloat such as asparagus, cucumber, celery, spinach, iceberg lettuce, watercress, Romaine, tomatoes, zucchini, radishes, even carrots and homemade veggie soup with no salt added. These act as a natural diruetic.
An apple can also boost energy. Oatmeal, the old fashioned type provides energy because of the B vitamins. Granola and energy bars usually have sugar and additives. Your better off eating 20 almonds.
Eggs and blueberries, strawberries and avocados are energy boosters too. Add some flaxseeds to your salads, oatmeal, cereals, steamed veggies. Flax seeds are a good source of soluble and insoluble fiber as it's way to cleanse the colon...and keep things moving. Also good protein.
Try some Chamomile tea to soothe belly woes too!
Hope these suggestions help....they certainly helped me.
No simple answer here. What worked for me is to clean up my diet. Ever since I went plant based, my cravings are almost non-existent and the PMS isn't as bad as it used to be. i also see my chiro every two weeks which helps with a lot of that as well. Mr. Magic Hands does a soft tissue massage which doesn't feel great when doing it, but works wonders when he is done.
Fitness Minutes: (1,235)
3 3/22/13 8:05 A
I just starting tracking (EVERYTHING!) with SparkPeople.com. I've always had bad PMS and it always throws me off my diet plan. Not only I crave crazy foods, which I can control most of the time, but I'm always SO BLOATED and SO TIRED. Really, really tired. Usually too tired to stay on my workout routine. I gain anywhere between 3 and 5lbs during this time as well. Not from food, because I can control it, but from all the water retention. I also feel very uncomfortable during this time. So my question is, how do y'all stay motivated during this time and what do you do to beat the fatigue and stay on your workout schedule?
Looking forward to your experiences & solutions! :)
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